Active Recovery for CrossFitters 09.15.2016

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

Spinal flossing series

5 walkout + spinal extension + rotation + downdog + 3 leg downdog

banded hamstring series

8 scap push-ups

10 banded pull-apart

10 banded passthrough

6 Samson stretch + rotation (3/3)

12 wall facing PVC OHS

banded hamstring series

8 scap push-ups

10 banded pull-apart

10 banded passthrough

6 Samson stretch + rotation (3/3)

12 wall facing PVC OHS

10:00

work alternating 40′ trips of bear, frog, and monkey trips

*if skill and position allow, work for handstands intermittently

spend remaining time working on headstands or individual dysfunction

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